Vitamins, supplements and nutrition in pregnancy

Eating a healthy, varied diet in pregnancy will help you to get most of the vitamins and minerals you need.

But when you are pregnant you will need to take a folic acid supplement. It's recommended that you take:

400 micrograms of folic acid each day – you should take this from before you are pregnant until you are 12 weeks pregnant

The Department of Health also advises you to consider taking a vitamin D supplement (see 'Vitamin D in pregnancy' section).

Do not take vitamin A supplements, or any supplements containing vitamin A (retinol), as too much could harm your baby. Always check the label.

Where to get pregnancy supplements

You can get supplements from pharmacies and supermarkets, or your GP may be able to prescribe them for you. If you want to get your folic acid from a multivitamin tablet, make sure that the tablet does not contain vitamin A (or retinol).

You may be eligible for free vitamins through the Healthy Start scheme. Read more about Healthy Start.

Folic acid before and during pregnancy

You should take a 400 micrograms folic acid tablet every day while you are trying to get pregnant and until you are 12 weeks pregnant.

Folic acid is important for pregnancy, as it can help to prevent birth defects known as neural tube defects, including spina bifida. If you didn't take folic acid before you conceived, you should start as soon as you find out that you are pregnant.

You should also eat foods that contain folate (the natural form of folic acid), such as green leafy vegetables. Some breakfast cereals and some fat spreads such as margarine may have folic acid added to them.

It's difficult to get the amount of folate recommended for pregnancy from food alone, which is why it is important to take a folic acid supplement.

Some women have an increased risk of having a pregnancy affected by a neural tube defect, and are advised to take a higher dose of 5 milligrams (mg) of folic acid each day until they are 12 weeks pregnant. Women have an increased risk if:

If any of the above applies to you, talk to your GP as they can prescribe a higher dose of folic acid. Your GP or midwife may also recommend additional screening tests during your pregnancy.

Vitamin D in pregnancy

All adults, including pregnant and breastfeeding women, need 10 micrograms of vitamin D a day, and should consider taking a supplement containing this amount.

Vitamin D regulates the amount of calcium and phosphate in the body, which are needed to keep bones, teeth and muscles healthy.

Our bodies make vitamin D when our skin is exposed to summer sunlight (from late March/early April to the end of September). It's not known exactly how much time is needed in the sun to make enough vitamin D to meet the body's needs, but if you are out in the sun take care to cover up or protect your skin with sunscreen before you start to turn red or burn.

Vitamin D is also in some foods, including:

oily fish (such as salmon, mackerel, herring and sardines)

eggs

red meat

Vitamin D is added to all infant formula milk, as well as some breakfast cereals, fat spreads and non-dairy milk alternatives. The amounts added to these products can vary and might only be small.

As vitamin D is found only in a small number of foods, whether naturally or added, it might be difficult to get enough from foods alone. So everyone over the age of five years, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10mcg of vitamin D.

Most people aged five years and over in the UK will probably get enough vitamin D from sunlight in the summer, so you might choose not to take a vitamin D supplement during these months.

You can get vitamin supplements containing vitamin D free of charge if you are pregnant or breastfeeding and qualify for the Healthy Start scheme.

If you have dark skin or always cover your skin

If you have dark skin (for example, if you are of African, African Caribbean or south Asian origin) or always cover your skin when outside, you may be at particular risk of not having enough vitamin D (vitamin D insufficiency). You may need to consider taking a daily supplement. Talk to your midwife or doctor if this applies to you.

Iron in pregnancy

If you are short of iron, you’ll probably get very tired and may suffer from anaemia.

If you'd like to eat peanuts or foods that contain peanuts (such as peanut butter) during pregnancy, you can do so as part of a healthy balanced diet unless you're allergic to them, or your health professional advises you not to.

Many breakfast cereals have iron added. If the iron level in your blood becomes low, your GP or midwife will advise you to take iron supplements.

Vitamin C in pregnancy

Vitamin C protects cells and helps to keep them healthy.

Vitamin C is found in a wide variety of fruit and vegetables, and a balanced diet can provide all the vitamin C you need. Good sources include:

oranges and orange juice

red and green peppers

strawberries

blackcurrants

broccoli

brussels sprouts

potatoes

Calcium in pregnancy

Calcium is vital for making your baby's bones and teeth. Sources of calcium include:

Vegetarian, vegan and special diets in pregnancy

A varied and balanced vegetarian diet should give enough nutrients for you and your baby during pregnancy. However, you might find it more difficult to get enough iron and vitamin B12. Talk to your midwife or doctor about how to make sure you are getting enough of these important nutrients.

If you are vegan, or you follow a restricted diet because of food intolerance (for example, a gluten-free diet for coeliac disease) or for religious reasons, talk to your midwife or GP.

Ask to be referred to a dietitian for advice on how to make sure you are getting all the nutrients you need for you and your baby.

Healthy Start vitamins

You may be eligible for the Healthy Start scheme, which provides vouchers to pregnant women and families who qualify. The vouchers can be used to buy milk and plain fresh and frozen vegetables at local shops. You can also get coupons that can be exchanged for free vitamins locally.

If you're not on the Healthy Start scheme, some NHS organisations still offer the vitamins for free or sell them – ask your midwife about local arrangements.